Needing help with 1.5 mile run?

Alesha Brown — Sun, 28 Feb 2021 22:18:44 -0500

I need to make under 14:45 for the navy's run test
I am not active at all so I'm definitely on a beginner level
My endurance is very low for how young I am (19)
My main issue when I run is breathing , the long distance , and consistency
I always find myself very out of breath and tired after a minute usually around 0.10 when im running and track it on my watch.

Response by SCPO Morris Ramsey made Feb 28 at 2021 10:22 PM

SCPO Morris Ramsey — Sun, 28 Feb 2021 22:22:15 -0500

Nothing comes easy. Run a while then walk until you get your breath back. You can do it.

Response by SSgt Dan Montague made Feb 28 at 2021 10:26 PM

SSgt Dan Montague — Sun, 28 Feb 2021 22:26:46 -0500

How long have you been at it? All you can do is hydrate and run.
mix up the running activity. one day do 1.5 miles run/walk. The next day just do wind sprints. The next ride a bike, go on a hike. Just mix it up. Also don't forget to take a day off.

Response by Sgt Private RallyPoint Member made Feb 28 at 2021 10:29 PM

Sgt Private RallyPoint Member — Sun, 28 Feb 2021 22:29:37 -0500

Alesha Brown Here is a previous post with tips. Search on "Running" and then click on "Answers" to find other Running posts. MY tips is to warm up first and take it slow and gradually build up endurance. Good luck.

https://www.rallypoint.com/answers/starting-running-again-any-tips-or-tricks

Starting running again. Any tips or tricks? | RallyPoint

After losing a bunch of weight and getting down to a shape where running finally doesn't kill my joints, I'm starting running again to tone up. I've started using a Couch to 5K app. I also have discovered at 46 that I'm a SLOW runner! lol I'm looking for any tips or tricks from our seasoned runners out there such as breathing control, stride, etc. that you think I may be able to find useful. I never learned proper running when I was in the...

Response by SFC Private RallyPoint Member made Mar 1 at 2021 12:20 AM

SFC Private RallyPoint Member — Mon, 01 Mar 2021 00:20:36 -0500

5 min. easy warmup walk. 4X30 sec. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 4X1 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 4X2 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 5X3 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X4 min. jog, 1 min. walk 3x/week for 2 weeks;
5 min. easy warmup walk. 6X5 min. jog, 1 min. walk 4x/week for 2 weeks;
5 min. easy warmup walk, 30 min. jog 4x/week for 2 weeks;
5 min. easy warmup jog, 4 sets of 30 seconds moderately fast running, 1 minute easy jog 2x/week for 2 weeks (Monday, Wednesday), plus 5 min. easy warmup walk, 30 min. jog (Tuesday, Friday)
After all of that, do a 20 min. easy jog on Monday, rest Tuesday, 10 min. easy jog Wednesday, rest on Thursday, and do a 1.5 mile Time Trial on Friday.
After each run and speed workout, make sure to spend some time doing some light to moderate stretching, and I recommend picking up a foam roller or stick roller to assist with recovery as well. Spread each run or speed workout with rest days in between until the later stages when the same week includes speed workouts and 30 min. runs.
Make sure you are drinking plenty of water and eating a diet that consists of enough carbohydrates to fuel your runs and workouts, and enough protein to help you recover and strengthen. If you are in a hot climate and sweat a lot during your runs and workouts, drink some electrolyte beverages as well as water. Best of luck to you.

Response by Lt Col Jim Coe made Mar 1 at 2021 9:13 AM

Lt Col Jim Coe — Mon, 01 Mar 2021 09:13:06 -0500

If you have no other respiratory problems, allergies, etc, then you need to work on your capacity to do the run. Start small and increase every day. Walk at first. Then run for a short time. Add some running time each day. Also do exercises to strengthen your core. If you don’t make progress over a month or so, seek medical advice.

Response by SFC Casey O'Mally made Mar 1 at 2021 9:29 AM

SFC Casey O'Mally — Mon, 01 Mar 2021 09:29:38 -0500

Caveat up front: Regardless of what plan you follow GET GOOD RUNNING SHOES. Seriously. IMHO, more harm has been done to more people through crap running shoes (to include good shoes that are just worn out) than any other single factor.

SFC Private RallyPoint Member Gave a great plan.

If you can do it, here is what we did in high school (so just a bit younger) when prepping in summer for cross country (3.1 mile races) season the following autumn.

"Run" (light jog) every day, for at least a mile. Even if it is only 7 miles in the week - 1 mile each day. Go as slow as you need to to finish the mile, but do it every single day. It doesn't matter if the first time you do it, it takes you 20 minutes to finish the mile.
Once you start feeling up to it, you can spread out longer/harder days. LIGHT jog Sun, Tue, Th, Sat, and then M-W-F you work in 2-3-2 mile runs at a higher pace, trying to finish as fast as you can (at an even pace). And gradually increase your distances.

The benefit of this is it will get your body used to doing distance without stopping, and it will get your mind used to getting out and exercising every day. In the course of 2 months we had non-runners logging over 20 miles a week (2-6-1-5-2-5-2).

There is OBVIOUS risk in this plan, as you do NOT have recovery days. I would NOT recommend this plan for older folks, people who are prone to musculo-skeletal injuries, or for someone who is overweight or has complicating factors (such as cardio or respiratory illness/weakness). But if you are reasonably fit (aside form the endurance - which will come) this may get you "up to speed" so to speak, a bit quicker.

Also, As SFC Jenkins said, stretch, and hydrate hydrate hydrate. AND LISTEN TO YOUR BODY. Learn the difference between discomfort and pain. If you have a stitch in your side, you can push through it. If you are having difficulty breathing, slow down (but don't stop), get control of your breath, and push through it. If your muscles are sore or tight before or after your run, do some extra stretching. If they are sore or tight during your run, you can (usually) push through it. But if you feel something go "twang" or your legs hurt to put pressure on, or anything of that nature, STOP. Pain is your body's signal to stop. Pay attention to it.

Response by SFC Melvin Brandenburg made Mar 1 at 2021 9:43 AM

SFC Melvin Brandenburg — Mon, 01 Mar 2021 09:43:24 -0500

You are out of breath for one reason and possibly another. Likely you are out of breath because of a lack of cardiovascular conditioning. Possibly you are carrying around visceral fat that is pressing up on your diaphragm causing your lung volume to be diminished. The way to solve the second and the first is to eat a low carb, moderate protein, high fat diet and combine weight training with low impact cardio warm up. As your cardio begins to get easier, increase the intensity. The strength training will help to burn the visceral fat, the diet will help nutritionally not to add visceral fat, and the cardio training will help with the cardiovascular fitness. Kettlebells are great for strength training and you can find a lot of information on strongfirst.com. I would alternate strength and cardio days. Start out every day with a 10 or 20 minute walk and then go into the program for that day. You can watch a movie called Enter the Kettlebell on Amazon Prime, or you can find it on YouTube. You can also go to my website where I have a program that is set up in 4 stages, which is what I recommend. I am updating it today, so I would check it out tomorrow. There is nothing to buy there, just a reasonable workout schedule and other helpful advice. http://www.vivusfitness.com

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Response by CPT Lawrence Cable made Mar 1 at 2021 10:02 AM

CPT Lawrence Cable — Mon, 01 Mar 2021 10:02:51 -0500

The first thing to realize is that 1.5 miles isn't a long distance and the time you need to beat is just under 10 minutes a mile. This may be a challenge at first, but it's simply a need to train for the task. A couple of others have posted beginner running programs, I personally like this one from Runner's World. Most semi active people can start at the run//walk phase, but if you try that and can't follow it, drop back to the walking program. https://www.runnersworld.com/uk/training/beginners/a772727/how-to-start-running-today/

How to start running today: a beginner's guide with plans

No matter how fit you are, we will guide you to becoming a runner in a few simple steps.

Response by SSG Steven Borders made Mar 1 at 2021 11:27 AM

SSG Steven Borders — Mon, 01 Mar 2021 11:27:09 -0500

Alesha Brown You have been given some great advice here. So many great plans and ways to attack this. I can tell you coming from a 41 year old that running for me gets harder and harder. But I stick with my routine. As soon as it starts warming up I can do the slower longer runs. I run Mon, Wed, Fri. With the two days of rest. In the winter it is usually just 2 miles on a treadmill and keep it at a 6 or 7mph pace. Then, when it warms up then I like to run the neighbor hood and usually do a Long Run Mon, speed/sprints Wed, and a short 1.5-2 mile run on Friday. Just keep at it and you will do fine. Like I tell me troops it takes time and motivation. Best of luck!

Response by Cpl Vic Burk made Mar 1 at 2021 7:52 PM

Cpl Vic Burk — Mon, 01 Mar 2021 19:52:00 -0500

It depends on how much you want to join the Navy. If you want something bad enough you will do whatever it takes to achieve it. To build up to where you need to be don't try to do it all the first day! Start with say a quarter mile and increase the distance a tenth or two of a mile a week. Remember, a tenth of a mile is only 528 feet! Don't go for speed right away. That, the breathing and stamina will come with time. You are the main one to motivate yourself. Best of luck to you!